CFM: Monday, January 9th, 2017 (Burpee Day = 42)

CFM: Monday, January 9^th, 2017 (Burpee Day = 42)

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Deck Squats

Endurance: 7-Minute Time Cap

50 – 40 – 30 – 20 – 10

Double Unders

Switches

Workout: 20 – 16 – 12 – 8 – 4

Box Jumps (27/22)*

Handstand Push-ups

Clusters (115/75)

*Red Plate on 24 / Yellow Plate on 20

Strength: Back Squat

Immediately Post Workout (Abby Normal)

50 Back Squats (Bodyweight) – From the rack

Core: 4 Rounds

20 Long Sit-ups

40 Second Weighted Plank (25/15)